Dietary fibre and water (Foundation)

Learning objectives To understand the functions and sources of dietary fibre. To know the benefits of dietary fibre. To understand the functions and sources of water. To understand the principles of water balance.

Dietary fibre Dietary fibre is a type of carbohydrate found exclusively in plants. Unlike other types of carbohydrate, it is not absorbed in the small intestine to provide energy. However, it is fermented by the bacteria in the colon (large intestine) and provides a small amount of energy.

Sources of dietary fibre Dietary fibre is found in plant foods, such as: wholegrain cereals and cereal products; oats; beans; lentils; fruit and vegetables; nuts and seeds.

Fibre in the diet Dietary fibre helps to: reduce your risk of heart disease, diabetes and some cancers; help weight control; bulk up stools and make waste move through the digestive tract more quickly; prevent constipation; improve gut health.

How much fibre do we need? Most people do not eat enough dietary fibre. The recommended average intake for dietary fibre is 30g per day for adults. Children need proportionately less. Did you know? A diet rich in dietary fibre is usually lower in fat and contains more starchy foods, fruit and vegetables. 

How much fibre do we need? Current adult fibre intake is around 19g per day on average, less that the recommended levels for a child aged 5 years.

Can you think of ways to increase fibre in your diet?

Can you think of ways to increase fibre in your diet? Choose a high fibre breakfast cereal, e.g. bran flakes, or porridge. Go for wholemeal or granary breads instead of white bread. Choose wholegrains like wholewheat pasta, bulgur wheat or brown rice. Go for potatoes with skins e.g. baked potato or boiled new potatoes. For snacks try fruit, vegetable sticks, rye crackers, oatcakes, unsalted nuts or seeds. Include plenty of vegetables with meals – either as a side dish or added to sauces, stews or curries. Add pulses like beans, lentils or chickpeas to stews, curries and salads. Have some fresh or dried fruit, or fruit canned in natural juice for dessert.

Water Our body is nearly two-thirds water, so drinking enough fluid to stay hydrated is very important. Water is essential for life and it is very important to get the right amount of fluid to be healthy. Did you know? Humans can survive for a few weeks without food, but they cannot go without fluids for more than two to three days.

Water in the diet Water is the major component of body fluid and has many functions in the body: it acts as a lubricant for joints and eyes; it is the main component of saliva; it helps get rid of waste; it helps regulate body temperature. The body loses water all the time, when we go to the toilet, from sweat and also evaporation from skin. If we do not consume enough water, we become dehydrated.

Sources of water Water is provided by food such as soups, yogurts, fruit and vegetables, as well as drinks such as milk and juice. Water is a good choice of drink because it hydrates without the provision of energy.

How much water do we need? The amount of water and other fluids that we need to drink each day varies from person to person. On average, we are recommended to drink 6 to 8 glasses of fluid a day to prevent dehydration, more when the weather is hot or when we are active.

Review of the learning objectives To understand the functions and sources of dietary fibre. To know the benefits of dietary fibre. To understand the functions and sources of water. To understand the principles of water balance.

Question True or false? Dietary fibre is not digested in the small intestine. True False

True. Dietary fibre is not digested in the small intestine but may be fermented in the colon. Next question

Question True or false? Dietary fibre is found in plant foods only. True False

True. Dietary fibre is a type of carbohydrate found exclusively in plants. Next question

Question True or false? Water is provided by drinks only. True False

False. Water is provided by both food and drinks. Next question

Question On average, how much water should we drink each day? 2-4 glasses/ day 4-6 glasses/ day 6-8 glasses/ day 8-10 glasses/ day

Wrong answer. Try again The end

Correct answer. The end

Quiz- Kahoot Open the link below on the main screen and get students to log onto kahoot.it on their tablets or smartphones. They can then enter the code (that will come up on the main screen when you start the game) and their own nickname. They can then play along with the quiz choosing the multiple choice answers that correspond with the questions on the main screen. There will then be a leaderboard of the scores after each question and at the end. https://play.kahoot.it/#/?quizId=3d2b6762-4413-459b-a4da-89e822913e33

The information in this PowerPoint presentation has been taken from www.nutrition.org.uk. For more information on fibre, click here and for more information on water and fluid recommendations, click here.